6 Portable Protein-Packed Meals

With the triathlon season in full swing, age-group triathletes are busier than ever, managing work, training, racing, recovery, family vacations, and other commitments. It’s often hard to find the time to fit in sleep, let alone healthy eating. But now more than ever is the time to nail your nutrition day-in and day-out to optimize recovery and keep you energized for all that life throws your way.

Many triathletes struggle to find ideas for low maintenance meals that still meet their protein requirements. Taste and portability are other bonuses that can be easy to sacrifice in the name of quick refueling. Below are some of my favorite go-to snacks and small meals that are easy to prepare, portable, and give you the protein, fat, and carbohydrates you need to get to your next finish line—or beach day.

1-Protein Bento Box

This easy meal is a great option for when you’ll be out and about and need a healthy lunch or meal to keep hunger at bay. You’ll find a healthy dose of protein from the eggs, hummus, and peanut butter along with fiber and healthy fats to keep you satiated.

Use a small, compartmentalized Tupperware for the following ingredients:

Greek yogurt gives you a healthy dose of protein, while the nuts and berries provide healthy fats and fiber to keep your blood sugar in check until your next meal. Pack this portable recipe for a quick breakfast or snack.

Using a small mason jar or portable container, layer the following ingredients into the jar until all ingredients have been used up:

These wraps are packed with protein, fiber, and antioxidants. Not only do they provide minimal preparation, but they are great for keeping that mid-day hunger in check.

Using a large-leaf lettuce, such as Bibb or Boston lettuce leaves (kale will work as well), place the following ingredients in two lettuce leaves, wrap, and enjoy.

½ cup cooked sweet potato (chilled or warmed, as desired)

3 ounces grilled chicken (or other lean protein of choice)

2 to 3 tablespoons salsa

4-Peanut Butter Protein Bites

For a tasty, on-the-go snack, whip up these no-bake protein bites. Toss a couple in a ziplock and you have a great hunger-fighting snack for any time of the day. You’ll get a balanced dose of protein, fat, and carbohydrates which means this snack can be eaten either before or after a training session when in a pinch.

Blend the following ingredients (makes 10 servings) by stirring in a bowl until thoroughly mixed. Spoon out 10 protein bites and store them in the fridge until firm.

This recipe is simple, yet creative. The cheese and fruit provide you with the perfect combination of protein and carbohydrates, so enjoy this snack after a workout or at any time of the day.

Using small wooden skewers, stack three to four pieces of diced fruit and three cubes of cheese on one skewer for a healthy snack. Great options for fruit and cheese include grapes, pineapple, apple, mango, watermelon, honeydew, cantaloupe, mozzarella, cheddar, Swiss, and Colby Jack.

6-Quinoa Bowls

A great vegan snack or mini-meal, these quinoa bowls provide a one-two punch with both protein and fiber. If stored in small Tupperware containers, they can also be eaten chilled, which makes them great on-the-go options.

In a small bowl or Tupperware, combine the following ingredients:

½ cup cooked quinoa

1 ounce slivered almonds or pecans

1 tablespoon dried cranberries

fresh herbs as desired (mint or cilantro work well)

Jennifer Lentzke is a Registered Dietician, a professional triathlete and the owner of Toro Nutrition, a private consulting company in Austin, Texas.